8.1.12 – WOD


This event is this Saturday. 7:30am & 9am classes are cancelled. We will start heats of 12 athletes every 35 minutes beginning at 7:30am. You must choose your own start time to begin the WOD. You are encouraged, but not obligated, to click on the link below and donate $31 to this cause. You get a T-shirt and the proceeds go to the families of these heroes. The workout is a challenging Hero WOD, but like any WOD we do in CrossFit, it is modifiable and scaleable to any fitness level. You can still join us on the WOD, if you don’t donate. Sign up sheet for heat times will be at the gym. Hope to see you all there. – WW

This was a sick shot from CrownTown’s photographer, Chrissie Cacao, capturing the moment after “CrownTown Crushers” finished the first WOD at the Rose Bowl last Saturday. It’s a great depiction of the feeling you get after laying it all on the line with your team. Good stuff. – WW

Upcoming Events

August 4th: 31 Heroes WOD. This is a Saturday. Heats will begin at 7:30am. Last year we hosted this WOD. We will be doing it again. Make sure you visit the site to learn about the cause. A small donation of $31 to get a tee shirt and do an awesome WOD for a great cause.

August 10th: Fitness Wave will be here to test your body fat percentages by the way of hydrostatic testing (most accurate method). This will be a component of the Nutrition Challenge II, which will kick off this day, too. We’ll also be giving a lecture at Trader Joes while we walk aisle by aisle to give you the street smarts needed for filling your kitchen with premium fuel.

August 15th: Trader Joes “supermarket sweep” at 8pm. Shopping tips and lecture to commence the 60 day nutrition challenge. $30 cash to enter the challenge. Winner’s purse will include cash prizes, apparel, supplements and 1 month FREE membership.

September 3rd – Labor Day: Race to the Top of Mount Baldy. 7 mile trail run from 6,000′-10,000′ elevation. I’m registering for this race. I’d be stoked if anyone would like to join me from CrownTown.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.


Skill: 5 sets of 7 Box Jumps at a height that is challenging for you without the risk of scraping shins. Rest between sets. We’re going to do these a certain way, which I’ll explain to you in class.

WOD: For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 53/35 pounds
40 Pull-ups
30 Handstand push-ups

*this WOD has a 25 minute time cap
**we did this WOD on 5.2.12, but in reverse order. Let’s see how flipping the movements around effects your time

Post results to comments and www.BeyondTheWhiteBoard.com

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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